With the growing trend of adopting healthier methods of living life, health-conscious people are out in search of effective and delicious alternatives to regular cooking salt. As we know salt is a staple in many diets, but it has been found that overconsumption of regular salt can lead to serious health issues due to its sodium composition.
To strike a counterattack, people are moving towards plant-based salt substitutes for high blood pressure. They offer a natural, flavorful way to enhance your dishes without the risks associated with excessive salt intake. Do we have any healthy salt substitutes?
The good news?
There's a whole world of plant-based salty ingredients waiting to add depth and complexity to your cooking, all without the sodium punch of table salt. Salts such as green Salicornia salt, Himalayan salt, white Salicornia and many others are some of the beneficial salty additions that culinary experts often stock in their kitchen cabinets. And there are more.
Today, with SaltWise, let’s explore why you should consider salt substitutes and a comprehensive list of plant-based salt alternatives for different types of cooking.
Let’s cook something healthy!
Why Do You Need To Look For Salt Substitutes?
Limiting salt consumption is essential for preserving health. Although salt is essential for many body processes, excessive consumption can result in serious health issues like hypertension, bloating, edema, dehydration, cardiovascular diseases, stroke and much more. Due to the heavy reliance of modern beings on processed goods, the modern diet frequently contains significantly more salt than is necessary.
But now with SaltWise, you can enjoy a hearty meal or snack and protect your health at the same time by choosing good salt replacements such as Salicornia salt.
Why Is Salt Called A Silent Killer?
For physiological processes like nerve impulse transmission, muscular contraction, and fluid balance, salt, specifically, sodium chloride is necessary. On the other hand, eating too much of this can be dangerous. Let’s have a good look at it:
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High Blood Pressure - This is the most common problem of a high-salt diet. Over consumption of salt causes your body to retain fluids. This increases the pressure on your blood vessels, which consequentially leads to several health problems such as heart disease, stroke, and kidney disease.
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Heart Disease - High blood pressure is a major risk factor for cardiovascular diseases. When your blood pressure is high, your heart has to work harder to pump blood throughout your body which can damage your heart muscle, leading to heart failure.
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Stroke - A stroke occurs when a blood clot blocks a blood vessel in your brain or when a blood vessel in your brain bursts. High blood pressure due to a high salt diet is a major risk factor for heart stroke.
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Kidney Disease - Your kidneys are responsible for filtering waste products from your blood. When you eat too much salt, it can make it harder for your kidneys to function properly, leading to kidney disease.
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Stomach Cancer – Many modern studies have shown a link between a high-salt diet and an increased risk of stomach cancer. There are proven researches that shed light on salt and how it may irritate the lining of the stomach, leading to inflammation and eventually cancer.
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Osteoporosis – A high salt diet can cause bones to become weak and brittle. When you eat too much salty foods, your body loses calcium through urine, which can contribute to osteoporosis.
This is just a list of some of the potential health problems that can be caused by overconsuming salt. While everyone needs some sodium in their diet, most people get more than they need.
WHO recommends a daily intake of sodium for adults less than 2,300 milligrams (mg) per day while aiming for no more than 1,500 mg per day, especially if you have high blood pressure or other serious health conditions.
How Stealthily Unhealthy Salt Comes In Your Daily Diet?
Salt often sneaks into our diet through processed and pre-packaged foods. Therefore, avoid these innocent-looking culprits:
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Processed Meats
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Canned Foods
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Snacks such as Chips, pretzels, and salted nuts
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Condiments such as Ketchup, soy sauce, salad dressings
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Ready-to-Eat Meals
List of Plant-Based Salt Substitutes For Different Types of Cooking
Embracing plant-based salt substitutes can enhance your cooking while promoting better health. Here are some excellent options for various delicious preparations:
1. Salicornia Salt – It is derived from the Salicornia plant, a sea succulent. SaltWise’s plant-based Salicornia salt offers two main advantages. First, it has about 50% less sodium than table salt, making it a heart-healthy choice for those needing to cut back. Secondly, Salicornia is naturally rich in minerals like potassium, calcium, iron, Vitamin A & B3 and magnesium, which help balance out the sodium's effects and potentially lower blood pressure. This is one of the best plant-based salt substitutes for high blood pressure. Its unique taste can enhance salads, seafood, and vegetable dishes. Try our green Salicornia salt and white Salicornia salt combo pack to discover your favorite.
2. Low Sodium Soy Sauce and Tamari - These fermented soybean products are staples in Asian cuisine. They add a surprising salty and savory depth to Asian preparations such as Chowmein, sushi, sesame chicken, vegetable stir fry, etc. Opt for low-sodium versions, which are naturally gluten-free.
3. Miso Paste - Miso is a fermented food, brimming with probiotics – the friendly bacteria that contribute to a healthy gut. It boasts a complex umami flavor with hints of sweetness. It is also packed with Vitamin K and other certain minerals good for your bone and digestive tract. Try using it in marinades, dressings, or soups.
4. Nutritional Yeast - This deactivated yeast provides a cheesy, nutty, and umami flavor. Sprinkle it on popcorn, pasta, or roasted vegetables, or use it to create a vegan cheese sauce.
5. Sun-Dried Tomatoes - Bursting with concentrated tomato flavor and a touch of sweetness, sun-dried tomatoes add great depth and savory richness to stews, sauces, and pasta dishes.
6. Garlic and Onion – These two ingredients are like the holy grail to the cooking of many different cultures. They add depth and complexity to almost any dish. Sauté them in a little oil to unlock their full flavour potential.
7. Smoked Paprika - This paprika variety adds a touch of smokiness and warmth, perfect for roasted vegetables, beans, and dips.
8. Black Pepper - Don't underestimate the power of freshly ground black pepper. Its pungent bite enhances other flavors and adds a satisfying kick.
9. Fresh Herbs - Basil, oregano, thyme, rosemary and many more on the list are some of the fresh herbs that add amazing flavor, brightness and depth to various cuisines. Experiment and find your favorites.
10. Lemon and Lime Juice - Acid elements play a vital role in balancing flavors, making food taste brighter and more alive. These citrus fruits add a burst of freshness and tartness, perfect for marinades, dressings, and sauces. You can also try apple cider vinegar, mellow rice wine vinegar, and bold balsamic to add a tangy complexity to your food. They help to enhance other flavors as well.
Conclusion
Infusing plant-based healthy salt substitutes into your daily cooking is a simple yet powerful way to cut off your sodium intake and improve your overall health. And by embracing these zesty and plant-derived salts, not only will your taste buds thank you, but your heart and overall health will benefit too.
Don’t hesitate to experiment and explore our healthier salty range at SaltWise.
